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Tues 11/12 : SFS Budgy Smuggler’s

By Scotty 0

Ok I am looking at putting an order for SFS Smuggler’s!!

Who’s in??
CrossFit SFS workout of the day

Warm Up (5-15 mins):
Easy 400m Jog

With a broomstick or barbell:
10 x Good Mornings
5 x Snatch Grip Deadlift
5 x Snatch Pull (shoulders only)
5 x Snatch High Pull (high elbows)
5 x Muscle Snatch
5 x Power Snatch
5 x Overhead Squat with pause in bottom
5 x Squat Snatch

Strength/ Skill (15-30 mins):
5 x 1

– Snatch Day!
– Today we are working some heavy squat snatch singles, aim to increase your weight on last week’s numbers, but continue to prioritise your form over weight selection
– I want to stress that today is a “heavy singles” day and not a 1rm testing day
– We are simply getting more comfortable with heavier loads in this movement so don’t put stress on yourself to PB
– In saying that, if you are feeling great, go for it!

WOD (30-55mins):
4 rounds, each for time of:
50 Double Unders
15 Power Snatches (42.5/30kg)
10 Bar Muscle Ups

Rest 2 mins after each round.
Time cap on each round: 5 mins

author: Scotty


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